Taking vitamin B12 for weight loss is sometimes hailed as a smart way to lose weight, but it's not for everyone. Vitamins work to counteract natural deficiencies in the body, which when corrected can increase energy and metabolism.
However, as with anything, it is best to fully understand this before investing in weight loss products, especially when mixed with concentrated supplements. When it comes to your health, only one person makes the choices that affect your physical condition.
The best advice is to discuss your B12 options with your doctor and talk to your local health center representative about your treatment options.
B12 Vitamin for Weight Loss
Vitamin B12 is an essential B vitamin that promotes a healthy nervous system. B12 works by converting the food we eat into sugar and other types of fuel that the body needs to function properly.
Because of its ability to boost metabolism and provide long-lasting energy, B12 is frequently associated with weight loss. However, not everyone responds to the vitamin in this manner. To feel the full effect, your body must first be deficient in B12.
Weight gain and vitamin B12 deficiency
Several studies have found that vitamin B12 deficiency is associated with weight gain. According to one study, people who are overweight or obese appear to have lower vitamin B12 levels than people who have a normal BMI.
Vitamin B12 is also a necessary mineral for the metabolism of protein and fat, which is thought to have an effect on our weight. However, experts are divided on whether increasing vitamin B12 intakes can result in rapid weight loss.
Body Fat and Metabolism Effects
Although human research is still limited, some studies suggest that vitamin B12 may affect body fat and metabolism.
According to one review, vitamin B12 plays an important role in fat metabolism, and a deficiency may be associated with increased fat accumulation and obesity.
Another animal study discovered that severe vitamin B12 deficiency increased body fat percentage and cholesterol levels in pregnant mice.
Obesity may be linked to low levels of Vitamin B12
Interestingly, having adequate vitamin B12 levels has been linked to a lower risk of weight gain and obesity in several studies.
Higher blood levels of vitamin B12 were associated with a lower risk of obesity in one large study of 9,075 people.
Similarly, another study of 976 people found that low vitamin B12 levels were associated with an increased risk of being overweight or obese.
Furthermore, a study of 256 children found that children with lower levels of vitamin B12 had a higher BMI, which is a measure of body size determined by height and weight.
B12 vitamin sources
Vitamin B12 is naturally found in a variety of foods, including animal products such as meat, fish, poultry, eggs, milk, and milk products.
Vitamin B12 supplements come in a variety of forms, including capsules, liquids, and tablets. It's also commonly found in multivitamin supplements.
It is also added to a variety of fortified foods, including breakfast cereals and plant-based milk such as almonds or soy.
Those who do not consume vitamin B12-rich animal products on a regular basis may want to consider adding fortified foods to their diet or taking a supplement to ensure their nutritional needs are met.
Deficiencies in certain nutrients can hamper your weight loss efforts. One such nutrient is vitamin B12. While it doesn't directly affect weight loss, a deficiency can hinder the weight loss process. This is because it helps with multiple bodily processes.
Its deficiency can lead to low energy levels, poor metabolism, etc. However, you can overcome it through natural sources or intakes and supplements.
Correcting this deficiency improves energy levels and boosts metabolism, thereby promoting weight loss. So far, however, it has not shown such an effect in people with sufficient amounts of vitamins.
Although vitamin B12 may help with some weight loss in people who are deficient, it cannot replace diet and exercise. Lifestyle changes are needed to lose weight and keep it off. You need to stick to a healthy diet and habits for long-term, lasting weight loss. Other steps you can take are stress management, good sleep, proper water intake, goal setting, calorie tracking, and more.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
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